Your Knowledge Wanted

[lil hulk]

220lbs / 6'1 / 21age / 15%bf

Cutting Diet

Meal 1 – ½ cup quick oats (precooked), 4oz turkey sausage, 6 egg whites, 1 banana
55c / 45p / 11f / 499cal
Meal 2 – 2 shakes, 2 fish oil tablets
5c / 46p / 4f /
Meal 3 - ½ cup rice (precooked), 4oz beef, 4oz chicken breast
34c / 49p / 12f
Post Workout – 2 shakes, ½ cup quick oats (precooked)
28c / 46p / 6f
Meal 5 – 1 shake, 1tbsp peanut butter, vegetables
2.5c / 27p / 9.5f

TOTAL = 124c / 213p / 42.5f / 1726 calories

[AandF6969]

Don't have a shake for your last meal of the day (unless its casein)... whey is digested too quickly.

Calories look too low, you're slowing your metabolism down and making it harder to lose fat. Protein looks a little low too.

Your bmr is about 2220 (www.bmi-calculator.net). Multiplied by a light or moderate activity factor (1.375 or 1.55) gets you 3052 or 3441 calories to maintain your current weight. I'd probably eat about 2200 calories if I were you, starting off, and do cardio like 4 days a week for 45 mins.

Protein I'd jack up to the range of 1.25-1.5g/lb bodyweight.

Carbs look a bit low too... do your workouts feel horrible? May want to raise it to 150. Thatll get you a few more calories.

[lil hulk]

See i like to take my calories around 2200 also, but my calculations for my wieght at 12cals per 1lbs of body weight comes out to 2600 so idk, and my workouts are fine as far as energy goes i workout 5 days a week with 30 minutes cardio sessions.

so i know what my stats need to be, but my problem is what should i add to what meal if that makes sense. I can only eat lean beef and turkey breast so many times a day hahahah

[AandF6969]

lol

up the protein a little and make sure your fats are from EFA's.. flax seed oil, peanuts, salmon, etc. etc.

[lil hulk]

Ill see what i can do with that, Turkey Meatloaf here i come.. lmao

[lil hulk]

No Bake Protein Bars
1TBSP Honey
7 TBSP. Crunchy Peanut Butter
½ C. Dry Oatmeal
½ C. Oat Flour
6 Scoops Vanilla Protein Powder
1TSP. Vanilla
1 C. Non-Fat Dry Milk
¾ C. Water
1TSP. Cinnamon
10 Bars
Per Bar - 213 Calories
22/15/7.3

If i were to eat 2 bars of this........this would up the pro,carb,fat all in one...and take me to almost 2200

[AandF6969]

You don't want to mix protein, fat and carbs, especially on a cutter.

The carbs (especially sugar) cause an insulin spike, the fat is more likely to get stored.

Make meals pro/fat or pro/carb.

[novastepp]

No Bake Protein Bars
1TBSP Honey
7 TBSP. Crunchy Peanut Butter
½ C. Dry Oatmeal
½ C. Oat Flour
6 Scoops Vanilla Protein Powder
1TSP. Vanilla
1 C. Non-Fat Dry Milk
¾ C. Water
1TSP. Cinnamon
10 Bars
Per Bar - 213 Calories
22/15/7.3

If i were to eat 2 bars of this........this would up the pro,carb,fat all in one...and take me to almost 2200

not bad my good man. looks good. overall i would tell you that you need to eat more meat. throw some into every single meal. and then make a choice carbs or fats. generally people separate carbs and fats, but it isn't a big issue really. as long as your macros are spread evenly throughout your meals, combining macros isn't a problem. its usually just a matter of clean calories in v. calories utilized. so basically figure the number, in grams, of protein, carbs, and fats you need daily and divide that by the number of meals you are going to eat and then plan accordingly.

also, are you lifting weights? you only said you were doing 5 sessions of cardio a week, but are you training?